Workout of the Day

STRENGTH

Squat Clean
3-3-3

Notes
Work up to a submax buy heavy touch and go triple. Attempt to get to your top set in no more than 5-7 total progressive sets. While you’re resting, begin to warm-up your Dips.

METCON

“Elizabeth”

21-15-9 Reps for time of:
Squat Clean
Ring Dips

Notes
Today we have on of the original CrossFit benchmark “girls” workouts. This potent couplet pairs a heavy weightlifting movement with a high skill gymnastics movement. Elite times in this workout can be sub 2:00, however most folks will be around 5-10 minutes.

Cleans
Competition Loads: 135/95 lbs
Steady singles are fine, as well as touch and go sets.

Dips
Ring Dips: 21-15-9 / 15-9-6 / 9-6-3 Reps
Matador Dips: 21-15-9
Box Dips with foot assistance 21-15-9

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CrossFit Group Class Programming Template (WK2/7)

Coach Whitney demoing the proper expression associated with a heavy squat

From the Archives: Elizabeth in 2007

Here is the original demo video of this workout from September 2007 with CrossFit legends Annie Sakamoto and Greg Ami=undson. This was the same month CFSBK started at St. Mary’s Playground.

Workout of the Day

FLOATER STRENGTH

A: Pull-Ups 4×5 Across
-or- Ring Muscle-Ups 5 sets of 1-5 Reps
B: Shoulder Press 3×10-12 Across
C: Back Squat 3×10-12 Across
D: Deadlift 3-3-3-3-3

Notes
Choose one option from the list above to round out your training week. If you’d like to perform a superset with another low skill exercise feel free. Tomorrow we have Deadlifts and HSPUs.

The Ring Muscle-Up option is a continuation from the focus work we did last cycle. We won’t review all the progressions but if this is a skill you feel inclined to continue working on you can use floater strength this cycle to continue your work on this coveted movement.

METCON

Every 6:00 x 3 Sets
Row 500m

Notes
At the 0, 6 and 12 minute marks Row 500m. These should be hard efforts with the final one being full send.

Check out this website to see what common 500m rowing times are based on age, gender and ability.

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CrossFit Group Class Programming Template (WK2/7)

Dan and Cauvery during the double dutch event at the 2024 WHATD

Saturday 11.23.24 Dance Party at Public Records

Hey CFSBK!

Coach Grant here! On Saturday, November 23rd, from 1pm-5pm-ish, I’m throwing a sober afternoon dance party at Public Records, and I wanted to invite all of the CFSBK community to come hang out! All are welcome! It should be a great afternoon of great music, decent dancing and community!

On Nov 23rd, The Phoenix and Sober21 are hosting N/A, a substance-free dance party at Public Records right near the gym. We have a stacked lineup of musicians who will be spinning records all afternoon:

Tyler Pope, renowned member of LCD Soundsystem, producer, and founder of Interference Pattern Records
Suzi Analogue, the genre-defying producer, performer and founder of Never Normal Records
Hanzi, founder of NYC’s long-running Reprieve Parties
Elia Einhorn, founder of Sober 21, and longtime host at Pitchfork.

Please RSVP here! Email me with any questions: Gwheeler@thephoenix.org

Workout of the Day

SKILL: Bar Muscle-Ups

METCON

“HELENA”

Three rounds for time:
400m run
12 Bar Muscle-Ups
21 Dumbbell snatches

Notes
This workout is a beefed up version of the classic benchmark “Helen” and debuted in the 2023 CrossFit Games. Elite times will be sub 10, but aim for around a 16′ effort for most.

– Run: Challenge yourself to hit full volume on this run today!
– DB Snatches: Alternate arms every rep. 50/35/20/- lbs

Bar Muscle-Ups
12/8/4 Bar Muscle-Ups
12 Jumping Bar Muscle-Ups (10 Unbroken CTB Kipping Prerequisite)
12 Kipping or CTB Pull-Ups
8 Banded/Strict Pull-Ups

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CrossFit Group Class Programming Template (WK2/7)

Muscle-Up training can start before walking

Jeff Adler goes Sub 8:00 on “Helena”

Workout of the Day

STRENGTH

Back Squat
3×10-12 Across

Notes
Perform 3-4 progressive warm-up sets followed by three sets of 10-12 reps at the same weight. Add weight or add reps from last week’s effort. Leave 1-3 reps in reserve.

ASSISTANCE

4 Progressive Sets of:
20-25 Tuck-Ups
16-20 WTD Walking Lunges
8-12e 3 Point DB Rows

Notes
Round 1 should feel like a warm-up with every subsequent round becoming more difficult.

– Tuck-Ups: try to do these in as big sets as possible
– Lunges: load these as desired with DBs, Kettlebells or even a sandbag held however you’d like.
– Rows: Go heavy and engage your lats. If you performed DB Rows on Monday you can perform DB Presses instead.

Tomorrow we have kipping pull-ups or bar muscle-ups. If you did rows on Monday because of pull-ups on Saturday, you can either do pull-ups, or if you want to save some strength for tomorrow just perform this a lunge and tuck-up couplet.

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CrossFit Group Class Programming Template (WK2/7)

Friday 12.6.24: Join or Die movie screening

Join or Die – a Phoenix and CrossFit South Brooklyn film screening
The Phoenix and CrossFit South Brooklyn invite you to watch Join or Die, a film about why you should join a club. Watch the trailer here.

In the 1970s, Harvard professor Robert Putnam was an obscure academic when he happened upon shocking social science data out of Italy that would propel him on a half-century quest to
investigate a hunch he had about America’s civic decline. His best-selling book Bowling Alone, which charted how Americans were becoming increasingly isolated from one another, would be a watershed in the history of popular social science, spurring debate in newspapers, Congress, and on popular talk shows. In Join or Die, we join Bob in the final years of his quest, as he looks back on all the evidence he has gathered on the link between ordinary community connections and the fate of American democracy. But as we do, we flash back to bring the audience along on Bob’s decades-long social science roller coaster ride to explain what’s at the heart of the unraveling of American civic life — and, most importantly, what we can do about it.

Date: Friday, Dec 6th, 2024
Location: 597 Degraw St, Brooklyn 11217
Time: Doors open at 6:30 PM after last class, screening begins at 7 PM
Registration: Free for everyone but must register on the Eventbrite page here
Important! This is an alcohol and drug-free event, so please, don’t bring any. Snacks and refreshments will be provided but bring your own if you’d like.

Workout of the Day

STRENGTH

Shoulder Press
3×10-12 Across

Notes
Perform 3-4 progressive warm-up sets followed by three sets of 10-12 reps at the same weight. Add weight or add reps from last week’s effort. Leave 1-3 reps in reserve.

PARTNER METCON

10 Rounds for time of:
3 Wall Walks
12/9 Calorie Row

Notes
Alternate complete rounds with your partner until each person has performed 5 rounds. Modify the wall walks to partial ROM if needed.

CASH OUT

If you didn’t vote early, VOTE TODAY!

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CrossFit Group Class Programming Template (WK2/7)

Meet Olivia, our November Member of the Month! Olivia’s journey to CFSBK began with a foot injury that sidelined her from running, a weightlifting book that sparked a new passion, and a friend who wouldn’t stop singing the gym’s praises. Shout out to Eric Flaxman! Four and a half years later, she’s here for the long haul – pulling off her first pull-ups and thriving alongside a community she loves. Whether she’s lifting heavy, cheering on her friends, or getting wacky in Fight Gone Bad costumes, Olivia brings energy, strength, and heart to our CFSBK family. We couldn’t be prouder to have her under our roof. Congratulations!

Name (and any nicknames)
Olivia or Liv

Where were you born, and where did you grow up?
I’m originally from Houston, Texas.

How long have you been CrossFitting, and how did you arrive at CFSBK?
4.5 years, all at CFSBK. After a foot injury took me off running for awhile, I started weightlifting using a book as a guide and was really loving how tangible the progress was. I was talking about my new workouts with a friend, Eric Flaxman, and he very enthusiastically invited me to try CFSBK. It took a few months of him talking it up before I gave it a try, and then after the intro class, I was hooked.

What are your current fitness goals?
I recently got my first pull-up! So next step is stringing together multiples.

What keeps you coming back to CFSBK?
The people! There are so many good things – the programming is thoughtful, there’s so much equipment, I love getting stronger and more resilient – but the people are truly the best part. I really love how much time and intention is spent on building a community, not just providing a fitness service.

Program your nightmare workout
Not a fan of high volume or sprints
AMRAP 7 min.
10 Thrusters
15 Burpees

Program your dream workout
I love a long partner workout with rest. So something like…
10 rounds, partners alternate rounds (5 each)
10 alternating dumbbell snatches
Sandbag hold
3 heavy hang power cleans
Run 270 m

(Current) Favorite lift: Bench press or power clean
Least favorite lift: Multiple thrusters; I’m OK to do one heavy one and call it a day

Can you share a memorable experience or achievement from your time at CrossFit South Brooklyn?
My first Fight Gone Bad (pictured above) and my first Open were very memorable. My team for FGB and my scoring partner for the Open were all so encouraging and made me feel less daunted and really proud of how I did during my first at such big events. Huge shout out to my FGB team for joining me in getting wacky with our costumes! I love a chance to dress up.

What do you think “success” means? How do you define it in your own life?
I think I determine success by my happiness; I want to enjoy my own life and truly live it, however that might look in life’s different seasons.

What are you recommending right now?
Crafts – go make something!

How do you spend your time when you’re not at CFSBK, and do you have any hobbies?
I love a lazy Saturday at the park with a book and baked goodies. I play a lot of games, mostly board games and TTRPGs.

Any advice for new CFSBKers?
Scale your workout for the day you’re having – when you’re feeling good, go hard, and when just showing up is the accomplishment, then ease up. All workouts are good workouts. There are so many skills to work on that you’re never wasting time.

What’s the best decision you’ve ever made (besides joining CrossFit South Brooklyn)?
Adopting my little love, Godzilla. He’s not a gym dog since he’s a senior who’s pretty happy to be at home, but he is absolutely the best.